Chest Workout 40 Minutes Complete With 6 Exercises

The pecs are known as the pectoralis major and pectoralis minor. The pectoralis major is the large, fan-shaped muscle that comprises most of the chest wall. The muscle is responsible for flapping, pressing and lifting actions. The pectoralis minor is considerably smaller and flatter, it lies underneath the pec major and is intrinsic to the functioning of the shoulder.

Strong pecs contribute to your overall upper body strength. They improve your ability to push things, strong pecs also encourage you to stand tall to show off sculpted muscles.

Challenge your pecs in ways they have not been before in order to grow a big, wide chest. Doing three sets of ten barbell bench press at the beginning of the week and little else is never going to be enough to build your chest.

If you want to add chest size, try these six exercises that targets your chest muscles from a variety of angles and through different rep ranges, to hit as many muscle fibres as possible. Do the moves as stated and prioritise proper form throughout.

This workout starts with two moves done as straight sets. Go as heavy as you can but still maintaining good form. This will get your chest muscles firing hard, you can then work them harder with the final four moves, these are split into two supersets and increases the muscles workload whilst minimising fatigue.

Close-Grip Bench Press

How to:

Lie back on a flat bench. Using a close grip (shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.

As you breathe in, come down slowly until you feel the bar on your middle chest.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.

Lock your arms in the contracted position, hold for a second and then start coming down slowly again.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the rack.

Sets: 5 Reps: 10 Rest: 60 sec

Dumbbell Pull-Over

How to:

Place a dumbbell standing up on a flat bench.

Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.

Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench too.

Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms pressing against the underside one of the sides of the dumbbell.

While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.

Bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.

Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions